How to Lose Fat and Build Muscle
Body recomposition is the process of changing your body composition—fat vs. muscle—without necessarily changing your scale weight.
Key Takeaways
- Protein must be kept high (2.0g/kg+) to protect muscle.
- Strength training is the essential stimulus for growth.
- Calorie intake should be near maintenance levels.
- Patience is required; progress is measured in the mirror, not the scale.
The Science of Recomposition
To build muscle, your body needs energy and protein. To lose fat, your body needs a calorie deficit. By eating near maintenance calories and keeping protein very high, your body can use stored body fat to fuel the energy-expensive process of muscle building.
The Three Pillars
- Progressive Overload: You must lift weights and get stronger over time.
- High Protein Baseline: Protein provides the building blocks and satiety.
- Maintenance Energy: Avoid aggressive deficits that crash your recovery.
Frequently Asked Questions
Yes, this is known as body recomposition. It is most effective for beginners or those returning from a break, but possible for advanced trainees with high protein and precision.